Calisthenics – Golden beginnings

So you decided to give it a shot. You’ve read our introduction to calisthenics and you took the most important step in your journey to a better health and physique. You’ve decided to start.


Like with everything, you need to start building your fundamentals first. You’re not gonna do a muscle up, if you can’t do proper pull ups. You’re not gonna be flying in the air doing superman push ups when you don’t have the strength to do proper push ups on the floor. But the great thing about calisthenics is, and this goes for everyone, you will soon control these moves if you work hard and persist. It might take you a couple of months, but you’ll get there, everybody who kept going did.


Now the question is where do you start? To make it as simple as possible, we will give you a simple step-by-step guide describing specifically what you should do to have a strong foundation.

1) Think about what your goal is. Where do you see yourself in a month? In a year? Be realistic, but bear in mind that the more ambitious you will be the more it will force you to work hard.

2) Write it down. This is a very important concept in your progress. You have to write down all your ideas, all your goals and everything you shouldn’t forget. This way, you will be easily reminded what your aims are and you won’t lose your focus.

3) Make a schedule. Making a schedule will keep you in track. It will also provide you with a certain degree of clarity. For starters, we suggest that you workout 3 times a week in a workout day – free day – workout day – free day kind of rhythm. This will provide you with a necessary one day break between your workouts, which is necessary for your regeneration.

4) I recommend that you set a specific time for all your workouts. This way, it will be easier for you to make working out your habit, as you will free a specific part of your day only for working out. I suggest you this in the mornings as it wake you up and boost your energy levels for the rest of the day. After a while, it’ll be completely normal for you to get up, dress up and go hit the bars.

5) Keep it simple. For the start, you should focus on the fundamentals. Fundamentals include: pull ups. push ups, dips, squats and lunges and their variations

6) Find a workout group or a workout buddy. You should look for somebody with a similar mindset and a high ambition, like yours. It’d be even better if you found someone more experienced as that person could help you along the way. However, this is definitely not a necessity.



Alright! Now you know how to kick off! Make sure that you know the correct technique of all the exercises you’re planning to do. It is really important to do them correctly in the beginning as you will create a correct muscle memory and you will prevent injuries later on in your calisthenics journey. If you want a hand with how you should work out, what you should do and how you should eat to properly support your training, keep in touch with us, as we will be gradually releasing articles guiding you specifically in these steps, so you won’t be alone at any point in your journey!!


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The generous magic of calisthenics

In the last few years, you might have encountered these superhuman online videos that went viral. The athletes in these videos are incredibly strong and agile, they can do what you never thought was possible. They might say that it only takes a few years of hard work and persistence. But you still feel like to do something like that, you really need to be superhuman.




In reality, it is very simple…


You only need to work hard and be persistent. In fact, the hardest thing is to start. Once you’re up and have been working out for months, it feels very unnatural to skip a workout.


So to be able to do what they do, I don’t need to diet?


Honestly speaking, no. You don’t need to diet in order to become stronger and to do the things they can do. However, your goal shouldn’t be only to look good or to be able to do what they do. You always need to consider your health. Your health is the most important thing in your life. You only have one shot at this. This is your life, this is your time. So I do highly recommend you consider dieting as well. Additionally,


Dieting will greatly boost your progress and performance.


Supporting your training with a healthy diet will greatly improve your progress and performance as it will help you regenerate faster and will increase your energy levels.



Now from general statements about training and about ways to improve your physical health, which is accompanied by an improvement in your mental health, I will get a bit more specific. Calisthenics is a way of exercising, where you use only your body weight as a resistance. In more advanced cases, it can involve the use of a resistance band or can be further referred to as “weighted calisthenics”. You might be asking:” So why is it so great?!”. The answer is not a simple one, as there is a big bunch of aspects that make it really beneficial for everyone. Let me give you some bullet points to explain, why you should choose calisthenics:


  1. It’s free. You don’t need any sort of fitness equipment when you’re beginning. The only thing you need is your body, motivation and possibly a workout park. This is also why it is sometimes referred to as “street workout”.
  2. It’s simple. The only thing you need to do is watch some technique guides on Youtube or, if you already know the proper technique for some exercises, you can take a look below, for some of the routines I personally used when I was beginning.
  3. It’s all on you. It is up to you what you train, it is up to you when you train, it is up to you how you train. There’s nobody choosing your way for you. It’s your decision whether you will let someone guide you, or choose your routines by yourself. You are the one who makes the research for yourself, you are the one responsible.
  4. You can do it anywhere. If you go for travels and you have no gym, you don’t have to worry. Your hotel room is your gym. You don’t need a gym for a couple of push ups or squats.
  5. The risk of an injury is greatly decreased, as you only use your own body to perform the exercises. Unlike in the gym, you don’t need to pick up heavy weights to perform the exercises. (Side note: the most common injury in weight gyms is not caused during the exercise, it’s actually caused by not carefully picking up and putting back the weights – bending your back etc.)
  6. It is for everyone. Men, women, children, elders, everyone 🙂

Like I said above, Calisthenics is truly for everyone. The only thing you need to do is – start now.

If you’re interested in routines or dieting tips, please check other posts in this section where we explain more specifically, what to do and how to do it. (odkaz)

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